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Episode 2: Recipes and Resources

Recipes Courtesy of Healing the Vegan Way


Black Bean and Corn Salad

A perfect blend of sweet and savory chewiness and crunch, with a Mexican flair, this is a great go-to salad for a party since it is easy to prepare and presents very well. Black beans have a have superior fiber and protein content, which makes this simple salad pack a punch. Strong immunity-boosters, such as garlic and chile; the heart-healthy antioxidants in cumin; and natural cleansing agent cilantro round out this colorful salad. Serve on its own with chips for a light snack, or as a side topped with Glorious Guacamole.



​Ingredients

Directions

  • 1 (15-ounce) can black beans, drained and rinsed well, or 1 1/2 cups cooked

  • 1 cup fresh or frozen (thawed) corn

  • 1/4 cup seeded and diced red bell pepper

  • 1/4 cup thinly sliced green onion or diced red onion

  • 3 tablespoons freshly squeezed lime juice

  • 1 1/2 tablespoons finely chopped fresh cilantro

  • 1 garlic clove, pressed or minced1/2 teaspoon seeded and diced jalapeño pepper (optional)

  • 1 teaspoon chili powder

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon dried oregano (optional)

  • 1/8 teaspoon chipotle chile powder (optional)

  • 1/2 teaspoon sea salt, or to taste

  • 1/8 teaspoon freshly ground black pepper

  • 1 1/2 teaspoons wheat-free tamari or other soy sauce (optional)


1. Combine all the ingredients in a bowl and mix well.

Details

Nutrition Information

Yield: 2 1/2 cups salad

Prep time: 20 minutes

Total time: 20 minutes

Serving size: 1/2 cup

Per 108 g serving

Calories: 198

Fat Calories: 17.2

Total Fat 2 g

Saturated Fat 0.3 g

Cholesterol 0 mg

Sodium 255.1 mg

Total Carb 39 g

Dietary Fiber 7.5 g

Sugars .8 g

Protein 8 g

Keep it fresh! Use this recipe as a template for building a health-promoting meal, but try mixing up the components based preferences and/or local availability.


Legume component: Replace the black beans with cannellini or pinto beans, chickpeas, or your favorite.

Vegetable component: Replace the corn and bell pepper with veggies of your choosing, such as peas, chopped cucumber, tomatoes, or celery. Add 1 cup of diced jicama and 1/2 teaspoon of seeded and diced jalapeño.

Dressing component: Add 1 1/2 tablespoons of coconut oil along with the lime juice. Add 1/2 cup of your dressing of choice

Global spice component: Replace the chile powder, cumin, and oregano with 1 tablespoon of an ethnic spice blend, such as Ethiopian, Moroccan, or Indian. Herb component: Replace the cilantro with fresh dill, parsley, or basil.


Curry Kale Salad

Bollywood meets kale in this wholesome Indian-spiced salad. Curry powder often contains twelve to fifteen different spices, each of which provides its own health benefits. The turmeric in curry powder is an anti-inflammatory and is said to protect against Alzheimer’s. Black pepper, cinnamon, bay leaves, cloves, coriander, and cumin all have properties to aid digestion. In this salad, the sage advice to “eat the colors of the rainbow” certainly applies, with green, red, yellow, and orange represented several times over!

Ingredients

Directions

Kale Salad

  • 4 cups fairly tightly packed stemmed and thinly sliced kale

  • 3/4 cup seeded and diced red bell pepper

  • 1 cup fresh or frozen (thawed) corn

  • 1/2 cup peeled and grated carrot

  • 1/2 cup pumpkin seeds1/2 cup dried currants or raisins (optional)

  • 1/4 cup thinly sliced green onion

Simple Curry Dressing

  • 3 tablespoons sesame oil

  • 2 tablespoons freshly squeezed lemon juice

  • 1 1/2 tablespoons finely chopped fresh cilantro

  • 2 teaspoons wheat-free tamari or other soy sauce

  • 2 teaspoons curry powder

  • 1 teaspoon ground cumin powder (optionally toasted; see page x)

  • 1/8 teaspoon cayenne pepper

1. Prepare the salad: Combine all the salad ingredients in a large bowl and toss well.

2. Prepare the dressing: Combine the dressing ingredients in a small bowl and whisk well.

3. Add the dressing to the salad and gently massage the dressing into the kale.

Details

Nutrition Information

​Yield: 6 cups salad

Prep time: 15 minutes

Total time: 15 minutes

Serving size: 1 cup

Number of servings: 6

Per 130 g serving

Calories: 259

Fat Calories: 122.2

Total Fat: 13.9 g

Saturated Fat: 2.1 g

Cholesterol: 0 mg

Sodium: 149.6 mg

Total Carb: 29.4 g

Dietary Fiber: 5.3 g

Sugars: 2.8 g

Protein: 8 g


Cauliflower Steaks with Ethiopian-Spiced Almonds


Cut flat and thick and then roasted, our friendly neighborhood cauliflower offers a new way to enjoy a perfectly cooked “steak,” as well as the health benefits of a tasty crucifer. The exotically flavored almonds, used as a “steak” topping, also bring protein, fiber, vitamin E, and magnesium.


Ingredients

Directions

Cauliflower steak

  • ​¼ cup water or vegetable stock

  • 2 teaspoons melted coconut or olive oil

  • ½ teaspoon of salt, or to taste

  • 1/8 teaspoon freshly ground black pepper

  • 1 medium-size cauliflower

  • 1 large tomato, cut into ½-inch slices

  • 1 ½ tablespoons freshly squeezed lemon juice

  • 1 ½ tablespoons nutritional yeast (optional)

Ethiopian-Spiced Almonds

  • ½ cup raw almonds

  • ½ teaspoon Ethiopian (Berbere) spice mix, store-bought or homemade

  • Pinch of sea salt, or to taste

  • Pinch of freshly ground black pepper

​1. Preheat the oven to 400F. Place the water or stock, oil, salt, and pepper in a baking dish and whisk well.

2. Cut off the very bottom of the cauliflower and remove the outer leaves. Carefully slice the cauliflower vertically into ½-inch thick slices. Place in the baking dish along with any loose florets. Coat well.

3. Place in the oven and roast for 15 minutes. Carefully flip and roast for an additional 5 minutes. Remove from the oven, top each cutlet with a slice of tomato, and return to the oven. Bake for 10 minutes. Remove from the oven, and top with lemon juice and nutritional yeast, if using.

4. Meanwhile, prepare the spiced almonds: Place the spiced almond ingredients in a small food processor and process until just ground.

5. Top each cauliflower steak with the Ethiopian-Spiced Almonds before serving.



Details

Nutrition Information

​Yield: 4 servings

Prep time: 10 minutes, if spice is already made

Cook time: 30 minutes

Total time: 40 minutes

Serving size: 1 Steak

Per 268g serving

Calories: 170

Fat Calories: 100

Total Fat: 11.5g

Saturated Fat: 3g

Cholesterol: 0mg

Sodium: 340mg

Total Carb: 13g

Dietary Fiber: 6g

Sugars: 5g

Protein: 7g














Sources:


  1. Food Groups: Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499.

  2. Beyond Meatless: Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014 May 27;6(6):2131-47. doi: 10.3390/nu6062131. PMID: 24871675; PMCID: PMC4073139.

  3. Orlich and Fraser Study: Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473. PMID: 23836264; PMCID: PMC4191896.

  4. Meat Consumption and Mortality: Rohrmann S, Overvad K, Bueno-de-Mesquita HB, Jakobsen MU, Egeberg R, Tjønneland A, Nailler L, Boutron-Ruault MC, Clavel-Chapelon F, Krogh V, Palli D, Panico S, Tumino R, Ricceri F, Bergmann MM, Boeing H, Li K, Kaaks R, Khaw KT, Wareham NJ, Crowe FL, Key TJ, Naska A, Trichopoulou A, Trichopoulos D, Leenders M, Peeters PH, Engeset D, Parr CL, Skeie G, Jakszyn P, Sánchez MJ, Huerta JM, Redondo ML, Barricarte A, Amiano P, Drake I, Sonestedt E, Hallmans G, Johansson I, Fedirko V, Romieux I, Ferrari P, Norat T, Vergnaud AC, Riboli E, Linseisen J. Meat consumption and mortality--results from the European Prospective Investigation into Cancer and Nutrition. BMC Med. 2013 Mar 7;11:63. doi: 10.1186/1741-7015-11-63. PMID: 23497300; PMCID: PMC3599112.

  5. Product links: Picky Club



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